Training 9-8-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Deload Week 1

3 Rounds:

Round 1

1 Double KB Press
1 Double KB Front Squat
2 Double KB Push Presses
2 Double KB Front Squats
3 Double KB Jerks
3 Double KB Front Squats

*Rest 90 seconds

Round 2

2 Double KB Press
1 Double KB Front Squat
4 Double KB Push Presses
2 Double KB Front Squats
6 Double KB Jerks
3 Double KB Front Squats

*Rest 90 seconds

Round 3

3 Double KB Press
1 Double KB Front Squat
6 Double KB Push Presses
2 Double KB Front Squats
9 Double KB Jerks
3 Double KB Front Squats

*The goal of each complex is to complete it Unbroken
*You may change weight each new round either going heavier or lighter but ensure proper form before weight on all efforts

Conditioning:

10 Minute Airdyne Sprint Intervals

15 Seconds On Airdyne Sprint
15 Seconds Off

*Go for broke on these, 15 seconds is very short time frame make it count

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)